Exercise
Barbell Wrist Reverse Curl
The Barbell Wrist Reverse Curl targets the top of the forearms, improving wrist control and balanced grip strength through strict, controlled movement.
Barbell Wrist Reverse Curl
The Barbell Wrist Reverse Curl is performed with an overhand grip, shifting the focus to the muscles on the back of the forearms. By resting your forearms on a bench and limiting movement to the wrists, the exercise isolates wrist extension without help from the arms or shoulders.
You should feel steady tension as you lift the bar upward using only your wrists, followed by a slow, controlled lowering phase. Using lighter weights is key here, as these muscles fatigue quickly and benefit most from precision rather than load.
This exercise is ideal for improving forearm balance, wrist stability, and overall arm durability. It pairs well with standard wrist curls to ensure even development and can be added at the end of arm or upper-body workouts for targeted forearm work.
How to Perform the Barbell Wrist Reverse Curl
- Stand holding a barbell with an overhand grip (palms facing down), hands shoulder-width apart and arms extended downward in front of your thighs.
- Keep your upper arms stationary against your sides with elbows flexed at approximately 90 degrees throughout the movement.
- Establish a stable base with feet shoulder-width apart and maintain a neutral spine position with shoulders pulled back slightly.
- Inhale before initiating the movement, bracing your core to maintain stability throughout the exercise.
- Exhale as you curl the weight upward by flexing your wrists, moving only your hands and keeping your forearms stationary.
- Continue curling until your knuckles are pointed toward the ceiling and you feel a complete contraction in your forearms.
- Hold the contracted position briefly at the top of the movement, focusing on the tension in your forearm extensors.
- Inhale as you slowly lower the barbell back to the starting position by extending your wrists in a controlled manner.
Important information
- Start with a lighter weight than you'd use for standard curls, as forearm extensors are typically weaker than flexors.
- Keep your movements slow and controlled to prevent momentum from taking over the exercise.
- Make sure your elbows remain fixed at your sides throughout the entire movement to isolate the forearm muscles properly.
- If you experience wrist pain rather than muscle fatigue, consider using a lighter weight or checking your form with a trainer.
FAQ - Barbell Wrist Reverse Curl
The barbell wrist reverse curl primarily targets the extensor muscles on the top of your forearms, including the extensor carpi radialis and extensor digitorum. This exercise complements traditional curls by developing the often-neglected antagonist muscles to your flexors, creating balanced forearm development.
Start with significantly less weight than you would use for standard curls—typically 30-50% less. These extensor muscles are naturally weaker than your flexors, and using too much weight will compromise form and reduce effectiveness. Focus on controlled movement rather than heavy loading.
Incorporate barbell wrist reverse curls 2-3 times weekly with at least 48 hours between sessions to allow for adequate recovery. You can perform 3-4 sets of 10-15 reps, either as part of your arm workout or at the end of pulling sessions for maximum forearm development.
The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.
To increase difficulty, try implementing slower negatives (3-4 second lowering phase), add partial holds at the top of each rep for 2-3 seconds, or progress to an EZ-bar or straight barbell once you've mastered the movement with a lighter bar. Advanced lifters can also experiment with drop sets to thoroughly fatigue the forearm extensors.
Barbell Wrist Reverse Curl
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